There's a great magazine called
Eating Well that I take a lot of tips from when I'm cooking for derby practice, or getting ready for a bout. Eating well rounded, healthful and thoughtful meals makes me feel like I'm at my optimal performance level, and gives me the strength and energy I need for a demanding practice day, or a bout. While i am not a dietitian, I follow simple rules to ensure that my body gets the right foods for practice or a bout.
-Eat-
-small portions frequently throughout the day
-bread rich in grains
-pasta, rice and potatoes
-fruits & vegetables- especially bananas (helps with muscle pain and bruising), celery (hydrating and good for eyes) and watermelon (tasty and hydrating).
-soy milk (get the kind low in sugar and high in protein/calcium)
-granola, trail mix or granola bars.
-lean proteins like grilled chicken or skirt steak (think fajita)
-Fish, like wild salmon tuna, or other cold water fish that are high in Omega 3s.
-drink lots of water. for a 3 hour practice, you should be drinking water all day long leading up to it, or as frequently or as often as possible.
-avoid-
-a big, heavy/rich meal. your body will be working so hard to process your meal, you will feel tired and rundown. eat easily digestible food for optimum performance.
- orange juice, grapefruit juice, or acidic/sugar laden juices. Can cause upset stomachs and painful acid reflux! if you love to start your day with OJ or juice, cut it with some water.
- caffeine/energy drinks. some people do it- some people don't. i find that i feel shaky sick when i drink them, so i stick to coffee and stop drinking caffeine 1-2 hours before practice/bout.
- beans/spicy food/dairy/rich cheeses. Just... don't do it, unless your idea of offense is farting.
-tomatoes, pizza, tomato sauced pasta. Can upset your stomach from the acidity.
- (from the Department of DUH) Candy! eating candy can lead to headaches and sugar crashes. they're empty calories that don't do anything for you except make you fat. if you feel like indulging, snack on a little trail mix, granola, or yogurt covered raisins.
- sodas, soda can dehydrate you, lead to a sugar crash and aren't good for you.
15-30 minutes before practice/bout, eat a banana, a hand full of blueberries or half a protein bar to give yourself a little boost
during practice/bout, drink 3-6 ounces of water every 20-30 minutes, and at half time some people like to eat some
goo, but i usually stick to a sports drink, or maybe half a banana.
after practice or a bout, eat some lean protein, with a good carb and keep drinking water! a great choice at a restaurant after practice or a bout is a grilled chicken sandwich on whole grain bread, a grilled chicken salad, a boca burger on a whole grain bun or a small bean and cheese burrito.
My pick for recipe of the week perfect for Roller Derby girls, guys and refs.
-B.B
